Click 'like' to see our weekly Facebook workout posts :)
|
Click 'Follow' to see our weekly Facebook posts
|
|
Welcome to Free Fitness Gym,
We are now starting a 6 week Bikini Fit program designed to get you in shape for summer. We have designed the workouts so that they are suitable for most fitness levels, but can be changed in intensity to match your fitness level. If you are fit already then just go all out on all of the workouts, if you are new to fitness then take these workouts nice and easy. We will post 4 workouts per week for the next six weeks
We aim to progress your fitness over the next 6 weeks. Remember to take your 'before picture' of yourself in your Bikini now, then in 6 weeks time take another picture and compare the two.
Diet:
It is really really really really important to eat a clean diet over the next six weeks. If you do not, then all of your toning gains will be hidden under a layer of fat, and you will see no results. If you are looking to lose weight, then you will need to eat a calorie deficit diet. If you are looking to maintain weight and tone up muscle groups then just focus on eating clean whole foods over the next six weeks. All of our workouts are free and always will be, no sign up needed or anything like that.
Helen is a qualified Nutritionist and can create you a personal nutrition plan, but this service is not free as it is how she makes living. Helen has a personal site for this service. (Link to this can be found on our homepage)
So get motivated for the next six weeks of workouts. We will do 4 workouts per week for you to try. And we hope you enjoy.
Workout Breakdown:
Set interval timers to 50 seconds work, 10 seconds rest (or follow our timings in the video)
-Warm up (included)
-Jogging on the spot or Skipping
-Glute Bridge
-Sit Ups (Do half sits if you struggle with full sit ups)
-Sumo Squats
-Deep Squats
-Pilates Glute Pulse right Side
-Pilates Glute Pulse Left Side
-Lying on side adductor Pulse right side
-Lying on side adductor Pulse left side
-Ankle Touches
-Jogging on the spot or skipping
-Glute bridge
-Sit ups
-Sumo Squats
-Deep Squats
Water stop
Repeat all the above exercises if you can...
-Cool down stretches (included)
We hope you enjoy the workout and hope to see you again soon.
